Name: Playbook - Sam Sweeney - 5/6 Glutes and Hamstrings [DELOAD WEEK]
Uploaded: 2024-05-12T19:29:38.174Z
Duration: 45 min
Description: 5/6 Glutes and Hamstrings [DELOAD WEEK]

Just enough of glute pump! Welcome back to the crew Sam!

Kody Young

Even on a deload week, hammies hit just right 💕 simple, yet so sufficient and strong

Megan

Deload felt great today. Much needed after this split

Katie

Lamia

Jamie

Still felt the burn even with a “light” day! 🍑🔥

Stephanie

Can’t wait until next week! I’m ready to hit hard again 💪🏼

Alli

Linda

Veronica

Finally DELOAD WEEK😭😭😭😭😭😭😭🍑🍑🍑🍑🍑🗡️🗡️🗡️🗡️🗡️

Back from Mexico and straight into a deload week?! Just what the body needed 🙌🏼

Morgan

Megan Laudick

Perfect timing for a deload week 🙌🏻

Corrine

Kimmy

Great split! Hoping the next one has mobility stuff to work in:)

Jessica

Jennifer

Vanessa

Amazing how slowing things down and focusing more on intention can still be soo good.

Can’t wait for the next split. Great ending to this current one

Christina

April

Vonny

Timing worked out bc I’ve not been feeling well and this deload week is just what I needed!

Cori

Jenn

Perfect way to start the deload week! 🙌🏼

Mia Arrowsmith

I always struggle with reload weeks but it felt good to slow down 🙌🏼🖤

Natasha

Kristin Ritter

Didn’t realize how much I needed this deload week 🥵

Kristen

Mandy

Happy Monday!

DELOAD WEEK 

IMPORTANT: This is a programmed deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

Movements this week are simple on purpose. Use your time in the gym as recovery time. 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Glutes and Hamstrings: Deload Week 

1. Barbell Back Squat: 3S/6-8R

2. Single Kettlebell RDL: 2-3S/12-15R

3. Lying Hamstring Curls: 2-3S/8-10R

4. Glute Hyperextensions: 2-3S/10-20R

5. Clam Shells: 2S/15-20R each side

5/6 Training Day Overview

Rep Range: 6-8R 
Tempo: steady, slow
Modification: goblet squat

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Barbell Back Squat

Rep Range: 12-15R 
Tempo: steady

Set Up: 
- grip a single kettlebell in both hands
- extend your arms down in front of your torso so the kettlebell hangs down between your legs
- take a hip width, or slightly wider, stance- toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- keep a neutral head, neck, and spine
- hold tension in your lats and keep the kettlebell close to your body

Execution: 
- push your hips straight back
- lower the dumbbell towards the ground directly between your legs
- as the kettlebell passes your knees, bend your knees eat ~45 degree angle
- drive your hips in and extend your legs
- lift your torso back to the upright position
- contract your glutes and hamstrings

Single Kettlebell RDL

Rep Range: 8-10R
Tempo: steady
Modification: dumbbell flat bench hamstring curls

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the weight up until pad reaches your hamstrings
- contract your hamstrings
- lower with control until your legs are fully extended behind you again
- keep hips glued to the pad

Lying Hamstring Curls

Rep Range: 10-20R
Tempo: steady
Modification: flat bench reverse hyperextensions

Set Up: 
- position yourself on the hyperextension machine so the pad is ~1-2” below your hips
- plant your feet on the platform, toes forward or slightly out
- drive your hips into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- allow your torso to hang down off the end of the machine, head/chest facing the ground
- slightly round your upper back 

Execution: 
- screw your feet into the platform and use your glutes to lift your torso 
- contract your glutes and hamstrings at the top of the rep 
- lower your torso towards the ground again with control 
- feel a full stretch through your glutes and hamstrings at the bottom of the rep
- control the movement through your glutes

Glute Hyperextensions

Rep Range: 15-20R each side
Tempo: steady 

Set Up: 
- lie on one side on the ground
- bend your arm closest to the ground and place it behind your head to support your head
- stack your legs on top of one another and bend them at 90 degrees
- squeeze your glutes, pull belly button to spine, set your brace

Execution: 
- keep your feet connected and stacked on top of one another
- use your glute/glute med to raise your top knee off of your bottom leg
- open your legs up [clamshell] and raise your knee as high as you are able
- contract your glute/glute med at the top of the rep 
- lower your top knee back down on top of your other knee again

Clamshells

5/6 Glutes and Hamstrings [DELOAD WEEK]

Talk abt a sparkling session 😆 this is an AWESOME full body workout

Ruby Smith

Audry

5/18 Full Body or Optional Rest Day

SHOCKED myself with this run. Loved this workout!

Monica

Joanne

5/17 Cardio and Arms [Biceps and Triceps]

5/16 Upper Body [Back and Shoulders]

Steph

Love the new split! Been excited for something like this. Perfect for my summer shred

Jacklyn Payne

Janelle Johnson

5/15 Lower Body

Hannah

5/14 Upper Body [Chest and Shoulders]

Michelle Zabin

Diana

Linz

5/13 Lower Body [NEW SPLIT!]

Deload week complete. I’m ready to fire it back up! 🙈

5/11 Full Body or Rest Day [DELOAD WEEK]

This has honestly been the most satisfying deload week of any deload week thus far. Also, arm day has been my favorite workout for at least the past four weeks, just feels incredible every time 💪🥰

Firuza

I modified so much coming off of being sick but I feel it!

5/10 Shoulders, Biceps, Triceps [DELOAD WEEK]

Perfect! Roaring to go come Monday for the new split! 💥

That felt exceptionally healing and therapeutic for my body today 🥰

5/9 Quads and Glutes [DELOAD WEEK]

Still got the pump in even with the deload!

5/8 Chest and Tricep [DELOAD WEEK]

Really been loving these Reverse grip curls lately 😍

Marla

5/7 Back and Biceps [DELOAD WEEK]

Yesenia

Any type of dead bug variation never fails to be my favorite way to work core 🥰

5/4 Full Body or Optional Rest Day

Every arm day the past few weeks has provided me with a new favorite cable arm variation, and today’s bicep curls continued the trend 🙌❤️

Great workout as I head into deload a bit late 🙃

Karen Arce

5/3 Shoulders, Biceps, Triceps

Tayler

That was some EXTRA LEVEL BEASTMODE ❤️‍🔥 Legs were shaking in the best way after that 🙌🙌🙌

5/2 Quads and Glutes

Killer variations today, absolutely loved it ❤️‍🔥💪

5/1 Chest and Triceps

Could only fit in 45 minutes this morning but was a good burn!

Brooke Elizabeth

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

4/30 Back and Biceps

Yanely

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

Erisa

4/27 Full Body or Optional Rest Day

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

4/26 Shoulders, Biceps, Triceps

Karolane

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

Back day is always a great way to start the day!

4/23 Back and Biceps

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

4/16 Back and Biceps

Serena

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

Excellent burn. Thank you!!! Ready for the new split 🤩🤩🤩

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Katie Rowse

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Sirmann

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

Micaela

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

5/6 Glutes and Hamstrings [DELOAD WEEK]

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